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  6. Broccoli vs. Hearts of palm

Broccoli vs. Hearts of palm — In-Depth Nutrition Comparison

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Differences between broccoli and hearts of palm

  • Broccoli is higher in vitamin C, vitamin A, vitamin B6, vitamin B5, and folate; however, hearts of palm are richer in manganese, iron, copper, and zinc.
  • Broccoli's daily need coverage for vitamin C is 90% higher.
  • Broccoli has less sodium.

The food types used in this comparison are Broccoli, raw and Hearts of palm, canned.

Infographic

Broccoli vs Hearts of palm infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +78.5%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +257.1%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +23.4%
Contains more IronIron +328.8%
Contains more CopperCopper +171.4%
Contains more ZincZinc +180.5%
Contains more ManganeseManganese +563.8%
~equal in Phosphorus ~65mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +1029.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +545.5%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B5Vitamin B5 +354.8%
Contains more Vitamin B6Vitamin B6 +695.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +61.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Hearts of palm DV% diff.
Vitamin C 89.2mg 7.9mg 90%
Vitamin K 101.6µg 85%
Manganese 0.21mg 1.394mg 51%
Iron 0.73mg 3.13mg 30%
Sodium 33mg 426mg 17%
Vitamin B6 0.175mg 0.022mg 12%
Vitamin B5 0.573mg 0.126mg 9%
Copper 0.049mg 0.133mg 9%
Zinc 0.41mg 1.15mg 7%
Folate 63µg 39µg 6%
Vitamin E 0.78mg 5%
Vitamin B1 0.071mg 0.011mg 5%
Vitamin B2 0.117mg 0.057mg 5%
Potassium 316mg 177mg 4%
Magnesium 21mg 38mg 4%
Vitamin A 31µg 0µg 3%
Choline 18.7mg 3%
Selenium 2.5µg 0.7µg 3%
Vitamin B3 0.639mg 0.437mg 1%
Polyunsaturated fat 0.038g 0.202g 1%
Fructose 0.68g 1%
Protein 2.82g 2.52g 1%
Calcium 47mg 58mg 1%
Fiber 2.6g 2.4g 1%
Carbs 6.64g 4.62g 1%
Calories 34kcal 28kcal 0%
Fats 0.37g 0.62g 0%
Net carbs 4.04g 2.22g N/A
Sugar 1.7g N/A
Phosphorus 66mg 65mg 0%
Saturated fat 0.039g 0.13g 0%
Monounsaturated fat 0.011g 0.103g 0%
Tryptophan 0.033mg 0.023mg 0%
Threonine 0.088mg 0.097mg 0%
Isoleucine 0.079mg 0.101mg 0%
Leucine 0.129mg 0.169mg 0%
Lysine 0.135mg 0.091mg 0%
Methionine 0.038mg 0.042mg 0%
Phenylalanine 0.117mg 0.098mg 0%
Valine 0.125mg 0.114mg 0%
Histidine 0.059mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +43.7%
Contains more FatsFats +67.6%
Contains more OtherOther +134.5%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +836.4%
Contains more Poly. FatPolyunsaturated fat +431.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.